1. Presentación
6.1 Iniciando el ciclo
Fill in a number for the degree to which you used each skill each day:
1. Realized afterward that I could have used the skill.
2. Thought about the skill but chose not to use it.
3. Realized afterward that I did use the skill, and that I did so effectively.
4. Mindfully tried to use the skill but it wasn’t effective.
5. Mindfully used the skill and it was effective.
Core Mindfulness
Practicing mindfulness: Do one thing at a time, in the present moment, with your full attention, and with acceptance.
Practicing mental noting: Observe and describe whatever you experience without judgment. Simply experience what’s happening.
Being nonjudgmental: Reduce your emotional pain by being nonjudgmental. Stick to the facts and your emotions rather than judgments.
Accessing wise self: Be centered and calm. Balance the emotional self and the reasoning self. Be mindful. To get to your wise self, mentally note emotions, improve self-talk, and focus on just this moment.
Finding balance: Reduce vulnerability to emotions by balancing sleep, treating physical illness, reducing substance use, eating properly, and exercising.
Distress Tolerance
Doing a cost-benefit analysis: Consider the costs and benefits of problem behaviors.
RESISTTing urges: To help yourself not act on urges, reframe, engage in an activity, do something for someone else, generate intense sensations, shut it out, think neutral thoughts, or take a break.
Coping ahead: Plan and rehearse for difficult situations that are likely to arise. Imagine the outcome as you want it to be. Think positively.
Emotion Regulation
Being mindful of emotions: Bring your awareness and acceptance to whatever emotions are present; don’t try to fight painful emotions, and don’t try to hang on to pleasant emotions. Remember that emotions are like waves, coming and going.
Practicing self-validation: Be aware of the messages you received about emotions that shape the way you think and feel about them now. Don’t judge your emotions; just accept them.
Accepting reality: Reduce your emotional pain by accepting reality. It is what it is. (Then consider whether there’s something you can do to change the situation.)
SSFTWTM
Conclusion: Putting It All Together
181 Emotion Regulation
Acting opposite to urges: Notice the emotion you’re experiencing and the urge attached to it, then act opposite to the urge.
Being effective: Don’t cut off your nose to spite your face. Consider what your long-term goals are, then do what you need to do in order to meet your goal. Act from your wise self.
Increasing pleasurable activities: Engage in activities that are fun, enjoyable, calming, or peaceful for you. Set goals for yourself so you have things to look forward to in both the short term and the long term.
Building mastery: Increase feelings of fulfillment by doing things that make you feel productive, as though you’ve accomplished something. Build your self-respect and self-esteem.
Practicing willingness: Open yourself up to possibilities. Do your best with what you’ve got, even if you don’t like the cards you’ve been dealt in life.
Interpersonal Effectiveness
Maintaining relationships: Take care of your relationships. Reach out to the people you care about and show them that they’re important to you.
Communicating assertively: Notice the communication style you’re using. Practice assertive communication. Don’t let problems pile up in your relationships; address them as they occur.
Balancing enjoyable activities and responsibilities: Make sure you do things for yourself because you enjoy them, as well as taking care of your responsibilities and the demands of others. Put your own needs first at times, and at other times make sacrifices for the people you care about.
Looking for new relationships: If you don’t have enough healthy relationships in your life, make sure you look for and create opportunities to meet new people and develop new relationships.
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Sheri Van Dijk, MSW, is a mental health therapist in private practice and at Southlake Regional Health Centre in Newmarket, ON, Canada. She is the author of The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder, Don’t Let Your Emotions Run Your Life for Teens, and Calming the Emotional Storm, and is coauthor of The Bipolar Workbook for Teens. In September 2010, she received the R.O. Jones Award from the Canadian Psychiatric Association for her research on using DBT skills to treat bipolar disorder.